Maitland River Run may be a little later than usual this year but it’s not too late to get those legs moving and take part.
From beginners to pros and everything in between hundreds of runners will once again embark on the journey along the banks of the Hunter River and the Mercury is helping count down to the September 27 event with a six-week training program.
The sessions – specially tailored to the four, eight and 12 kilometre distances – have been compiled by Athletics Australia accredited coach, five30runners founder and mad-keen runner Garry Wells.
This marks the fourth of the weekly series appearing in the Mercury each Wednesday.
WEEK FOUR: 4km Novice Plan
Wednesday: Rest or easy swim/bike
Thursday: Distance 3km; run 3 min/walk 2 mins (until done)
Saturday: Distance 3km; run 1 min/walk 1 min (until done)
Sunday: 45-60 min walk
Tuesday: Distance 3km; run 3 min/walk 1 min (until done)
WEEK FOUR: 8-12km Intermediate Plan
Wednesday: Cross train swim/bike (easy)
Thursday: 30 mins speed (short quick efforts)
Friday: rest or swim/bike (easy)
Saturday: 5km parkrun (easy)
Sunday: 12km run (steady)
Tuesday: 30 mins tempo (a little under 10km pace)
GENERAL TRAINING TIPS
# If you have not exercised for a while ensure you get a medical check before starting
# Warm up and cool down
# Recover well and eat some protein food within 15-20 minutes after workout
# Your body knows so listen, if you are tired modify workout or have an extra rest day
# Change the training days to suit your week but keep the principle of alternating hard/easy sessions and avoid consecutive hard days